Can I Include Sparkling Water in My Water Intake? Hydration Facts Explained

December 28, 2025 •

3 min read

According to one study on the beverage hydration index, plain sparkling water is just as hydrating as regular still water, demonstrating no significant difference in how the body retains the liquid. This means you can confidently include sparkling water in your water intake without compromising your hydration goals.

Quick Summary

This article explains how plain sparkling water, just like still water, is effective for hydration and contributes to your daily fluid needs. While its carbonation may affect consumption speed or cause bloating for some, it serves as a healthy alternative to sugary drinks and can help increase overall liquid consumption for those who prefer fizz.

Key Points

Equally Hydrating: Plain sparkling water is just as effective for hydration as still water, with no difference in overall bodily absorption.
Moderation is Key: While a healthy choice, moderation is advised, particularly for individuals with sensitive digestive systems, as carbonation can cause bloating or gas.
Read the Label: Opt for unsweetened sparkling water with no added sugars, artificial sweeteners, or high sodium content to avoid compromising health benefits.
Excellent Soda Alternative: For those looking to quit soda, unsweetened sparkling water offers a calorie-free, hydrating option with the satisfying fizz you crave.
Can Aid Digestion: Some studies suggest that sparkling water can help improve digestion, alleviate constipation, and increase feelings of fullness.
Dental Risk is Low: The slight acidity of plain carbonated water poses minimal risk to tooth enamel, significantly less than sugary drinks.
Personal Preference Matters: The best choice is the one that encourages you to drink enough fluid. Whether that's still or sparkling depends on your personal taste and how your body reacts.

The Hydration Equivalent: Sparkling vs. Still

At its core, sparkling water is simply water infused with carbon dioxide gas. Despite common misconceptions, the addition of bubbles does not diminish its hydrating properties. A study using the Beverage Hydration Index (BHI) confirmed that plain carbonated water has the same hydration score as still water, meaning both are equally effective for quenching thirst and fulfilling your body's fluid requirements. The key distinction lies in what's added to the water, not the fizz itself.

What About Mineral and Flavored Varieties?

Sparkling water comes in several types, including natural mineral water, seltzer, club soda, and tonic water. Plain seltzer is just water and carbon dioxide, making it a calorie and sugar-free hydration option. Sparkling mineral water comes from a natural spring and may contain beneficial minerals like magnesium, calcium, and sodium. However, club soda often contains added sodium for flavor, while tonic water includes sugar and quinine. For maximum hydration benefit, always opt for plain or naturally flavored sparkling water without added sugars or artificial sweeteners.

Potential Downsides to Consider

While plain sparkling water is a healthy choice, it's not without potential drawbacks, especially for certain individuals. The most common issues relate to the carbonation itself:

Bloating and gas: The bubbles from carbon dioxide can cause a buildup of gas in the stomach, leading to a temporary feeling of fullness, bloating, or belching. People with sensitive digestive systems, such as those with irritable bowel syndrome (IBS) or acid reflux, may find these symptoms exacerbated.
Impact on consumption: The sensation of fullness from carbonation can sometimes cause people to drink less liquid overall, potentially hindering their daily hydration goals if they don't consciously drink enough.
Dental health: Plain sparkling water is mildly acidic due to the formation of carbonic acid. While much less erosive than sugary sodas, long-term, excessive consumption could still have a minor effect on tooth enamel. The risk is low and can be minimized by drinking with meals or using a straw.

Benefits Beyond Hydration

For some, sparkling water offers benefits that still water does not. Its unique texture and taste can be a major factor in improving daily fluid intake, particularly for those who find plain water unappealing. By replacing sugary sodas with unsweetened sparkling water, individuals can significantly reduce their calorie and sugar consumption. Some studies also suggest that sparkling water can aid digestion by promoting bowel movements and helping with indigestion.

Comparison: Sparkling Water vs. Still Water


Feature	Plain Sparkling Water	Still Water
Hydration Efficacy	Equal to still water	Equally effective
Effect on Digestion	Can help relieve constipation and indigestion for some; may cause bloating/gas for others	Generally soothing and fast-absorbing
Taste Experience	Fizzy, tingly sensation may be more appealing for some	Neutral taste may be perceived as bland by some
Speed of Absorption	May be absorbed slightly slower due to bubbles	Absorbed more quickly by the body
Soda Alternative	Excellent, calorie-free substitute for sugary drinks	Healthy base for infusions but lacks the fizz
Dental Impact	Slightly acidic, minimal risk to enamel with moderation	Neutral pH, no erosive effect on teeth

How to Incorporate Sparkling Water into Your Routine

For those looking to boost their hydration, incorporating sparkling water is simple. A good strategy is to mix it up, alternating between still and sparkling water throughout the day. This can keep your taste buds interested and help you consume more fluids without boredom. If you're concerned about additives, consider making your own sparkling water at home with a carbonator, which gives you complete control over what you drink. Adding natural flavors like a slice of lemon, a few berries, or a sprig of mint can also enhance the experience without unhealthy ingredients.

Conclusion

Ultimately, the choice between sparkling and still water for hydration comes down to personal preference. The evidence is clear: plain sparkling water is just as hydrating as its non-carbonated counterpart and counts toward your daily fluid intake. For those who enjoy the bubbles, it's a fantastic, healthy alternative to sugary sodas. For people with sensitive stomachs or those who find the fizz too filling, still water remains the better choice. By understanding the differences and reading labels for added sugars or sodium, you can make an informed decision that helps you stay properly hydrated and feeling your best. As a wellness dietitian at Houston Methodist stated, if sparkling water is what helps you drink more, then it's a great option for your hydration.

Frequently Asked Questions

No, plain sparkling water is proven to be just as hydrating as regular still water. The body uses the H2O base from both for hydration, with the carbonation having no negative impact on this process.

Yes, all plain and unsweetened sparkling water, including seltzer and mineral water, counts towards your daily fluid requirements, just as regular water does.

You can, but it's important to monitor how your body responds. While equally hydrating, the carbonation can cause bloating or a feeling of fullness for some, which might inadvertently lead to drinking less fluid overall.

Plain sparkling water is mildly acidic, but the risk to tooth enamel is very low, especially compared to sugary sodas. To minimize any potential risk, consider drinking it with meals or using a straw.

The healthiness of flavored sparkling water depends on its ingredients. It is best to choose options with natural flavorings and no added sugars or artificial sweeteners. Always check the nutrition label carefully.

No, there is no scientific evidence to suggest that plain carbonated water negatively affects bone health. This is a common misconception, often conflated with the effects of sugary, phosphoric-acid-containing colas.

For some individuals, the carbon dioxide bubbles in sparkling water can lead to increased gas, belching, and bloating. If you experience these symptoms, switching to still water may be a better option.